This Instant Pot Mediterranean Chickpea Stew is a true weeknight hero, bringing vibrant flavors and wholesome ingredients together in one pot.
It’s a healthy, hearty, and satisfying vegan meal that’s perfect for busy families looking for something delicious and nutritious without a lot of fuss.
Whether you’re new to vegan cooking or a seasoned pro, this Moroccan-inspired stew delivers big on taste and convenience. It’s packed with plant-based protein and fiber, making it a filling option that everyone at your table will enjoy.
Table of Contents
- What You’ll Love About This Quick And Easy Recipe
- Everything You Need To Make This Recipe Without Stress
- Time Needed From Start To Finish
- How To Make It Step By Step With Visual Cues
- Easy Variations And Serving Ideas That Fit Real Life
- Common Slip-Ups And How To Avoid Them
- How To Store It And Make It Ahead Without Ruining Texture
- Questions People Always Ask Before Making This Recipe
Instant Pot Mediterranean Chickpea Stew
- Total Time: 35 minutes
- Yield: 4-6 servings 1x
Description
This Instant Pot Mediterranean Chickpea Stew is a quick, healthy, and satisfying vegan meal, perfect for busy weeknights. Packed with plant-based protein and fiber, it features warming spices, tender chickpeas, and sweet potatoes, offering a comforting and flavorful experience.
Ingredients
Instructions
1. Set your Instant Pot to the “Saute” function. Add the olive oil. Once hot, add the chopped onion and cook until softened, about 3-5 minutes, stirring occasionally. Add the minced garlic, ground cumin, ground coriander, turmeric, and cayenne pepper (if using). Cook for another minute, stirring constantly, until fragrant. This step really helps to build the flavor foundation of your stew.
2. Pour in the diced tomatoes (undrained), rinsed and drained chickpeas, and diced sweet potato. Stir everything together gently, scraping up any bits from the bottom of the pot to prevent a “burn” notice.
3. Add the vegetable broth and rinsed red lentils to the pot. Give it another good stir to ensure everything is well combined and the lentils are submerged.
4. Secure the lid on your Instant Pot and make sure the sealing valve is in the “Sealing” position. Select the “Manual” or “Pressure Cook” setting and set the cooking time for 8 minutes on high pressure.
5. Once the cooking cycle is complete, allow for a natural pressure release for 5 minutes. This means you do nothing and let the pressure come down on its own for that duration. After 5 minutes, carefully switch the sealing valve to the “Venting” position for a quick release of any remaining pressure. Once the float valve drops, it’s safe to open the lid.
6. Open the lid and stir the stew. The lentils and sweet potatoes should be tender. Stir in the fresh cilantro. Taste the stew and season with salt and freshly ground black pepper as needed. Serve hot with a squeeze of fresh lemon juice.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: main dish
- Method: pressure cooking
- Cuisine: mediterranean
Nutrition
- Serving Size: 1.5 cups
Keywords: vegan, chickpea, stew, instant pot, mediterranean, healthy, weeknight, plant-based, comfort food, easy
What You’ll Love About This Quick And Easy Recipe
This Instant Pot Mediterranean Chickpea Stew is a fantastic choice for so many reasons. First and foremost, it’s incredibly quick to prepare, thanks to the magic of the Instant Pot. You get all the rich, slow-cooked flavors of a traditional stew in a fraction of the time, which is ideal for hectic weeknights when you still want to serve a homemade meal. It’s also entirely vegan and gluten-free, making it suitable for a wide range of dietary needs and preferences without compromising on flavor or texture. The combination of warming spices, tender chickpeas, and sweet potatoes creates a comforting and deeply satisfying dish that feels both exotic and familiar. It’s a budget-friendly meal too, relying on pantry staples and affordable vegetables, proving that healthy eating doesn’t have to break the bank. This stew is perfect for a cozy family dinner, a nourishing lunch, or even meal prepping for the week ahead.
Everything You Need To Make This Recipe Without Stress
Gathering your ingredients for this Instant Pot Mediterranean Chickpea Stew is straightforward, relying on common pantry items and fresh produce. The beauty of this recipe is its flexibility; you can often swap out vegetables based on what you have on hand.
INGREDIENTS:
- 1 tablespoon olive oil
- 1 large yellow onion, chopped
- 3 cloves garlic, minced
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon turmeric powder
- 1/4 teaspoon cayenne pepper (optional, for a little heat)
- 1 (14.5 ounce) can diced tomatoes, undrained
- 1 (15 ounce) can chickpeas, rinsed and drained
- 1 large sweet potato, peeled and diced into 1/2-inch cubes
- 4 cups vegetable broth
- 1/2 cup dried red lentils, rinsed
- 1/2 cup chopped fresh cilantro, plus more for garnish
- Salt and freshly ground black pepper to taste
- Lemon wedges for serving
For simple substitutions, if you don’t have sweet potatoes, regular potatoes or even butternut squash can work well. If you prefer a milder flavor, you can reduce or omit the cayenne pepper. Feel free to add other vegetables like chopped bell peppers or zucchini during the last few minutes of cooking for extra nutrition and color. When choosing canned goods, look for low-sodium options to better control the overall salt content of your stew. Fresh cilantro is highly recommended for its bright flavor, but if you don’t have it, a sprinkle of fresh parsley could be a distant second choice.
Time Needed From Start To Finish
Preparing this Instant Pot Mediterranean Chickpea Stew is surprisingly quick, making it a perfect candidate for a busy evening meal.
- Prep time: 15 minutes
- Cook time: 20 minutes (including pressure build-up and release)
- Total time: 35 minutes
This efficient timeline means you can have a warm, homemade, and healthy dinner on the table in under an hour, with minimal active cooking time.
How To Make It Step By Step With Visual Cues
Making this flavorful Instant Pot Mediterranean Chickpea Stew is a breeze with these clear steps. The Instant Pot does most of the heavy lifting, allowing you to enjoy a delicious meal with minimal effort.
- Sauté the Aromatics: Set your Instant Pot to the “Sauté” function. Add the olive oil. Once hot, add the chopped onion and cook until softened, about 3-5 minutes, stirring occasionally. Add the minced garlic, ground cumin, ground coriander, turmeric, and cayenne pepper (if using). Cook for another minute, stirring constantly, until fragrant. This step really helps to build the flavor foundation of your stew.
- Add the Main Ingredients: Pour in the diced tomatoes (undrained), rinsed and drained chickpeas, and diced sweet potato. Stir everything together gently, scraping up any bits from the bottom of the pot to prevent a “burn” notice.
- Introduce the Liquids and Lentils: Add the vegetable broth and rinsed red lentils to the pot. Give it another good stir to ensure everything is well combined and the lentils are submerged.
- Pressure Cook the Stew: Secure the lid on your Instant Pot and make sure the sealing valve is in the “Sealing” position. Select the “Manual” or “Pressure Cook” setting and set the cooking time for 8 minutes on high pressure.
- Release the Pressure: Once the cooking cycle is complete, allow for a natural pressure release for 5 minutes. This means you do nothing and let the pressure come down on its own for that duration. After 5 minutes, carefully switch the sealing valve to the “Venting” position for a quick release of any remaining pressure. Once the float valve drops, it’s safe to open the lid.
- Finish and Season: Open the lid and stir the stew. The lentils and sweet potatoes should be tender. Stir in the fresh cilantro. Taste the stew and season with salt and freshly ground black pepper as needed. Serve hot with a squeeze of fresh lemon juice.
Easy Variations And Serving Ideas That Fit Real Life
This Instant Pot Mediterranean Chickpea Stew is wonderfully versatile and can be adapted to suit various tastes and occasions. For a kid-friendly twist, you might serve it with a side of fluffy couscous or rice, which can help absorb some of the flavors and make it less “soupy” for little ones. You could also offer a dollop of plain vegan yogurt or sour cream alternative on the side for a cooling contrast.
To make it heartier, consider adding a cup of chopped spinach or kale during the last minute of pressure cooking (or stir it in after the pressure release) until wilted. For a touch of sweetness, a handful of dried apricots or raisins can be added along with the tomatoes. If you enjoy a bit of crunch, toasted slivered almonds or pumpkin seeds make an excellent topping.
This stew is fantastic served simply in a bowl with a wedge of lemon. It also pairs beautifully with warm pita bread or crusty whole-grain bread for dipping. For a more complete meal, serve it alongside a simple green salad with a light vinaigrette. It’s also a great option for a buffet or potluck, as it holds well and can be easily scaled up.
Common Slip-Ups And How To Avoid Them
Even with a straightforward recipe like this Instant Pot Mediterranean Chickpea Stew, a few common mistakes can occur. One frequent issue is getting a “burn” notice on your Instant Pot. This usually happens if ingredients are stuck to the bottom of the pot. To avoid this, always scrape the bottom thoroughly after adding the tomatoes and before adding the broth and lentils. Ensure no food bits are clinging to the surface.
Another slip-up can be under-seasoning. Because the stew cooks under pressure, it’s important to taste and adjust the salt and pepper *after* cooking. The flavors can mellow during the pressure cooking process, so a final seasoning step is crucial for bringing out the best taste. Don’t be afraid to add a generous pinch of salt and pepper, and that finishing squeeze of lemon juice truly brightens everything up.
Overcooking the sweet potatoes can also happen if they are cut too small. Aim for 1/2-inch cubes to ensure they become tender but still hold their shape. If they are too tiny, they might become mushy. Conversely, if they are too large, they might not cook through completely, so consistency in chopping is key.
How To Store It And Make It Ahead Without Ruining Texture
This Instant Pot Mediterranean Chickpea Stew is an excellent candidate for meal prep and stores beautifully, often tasting even better the next day as the flavors meld.
To store leftovers, allow the stew to cool completely to room temperature. Transfer it to airtight containers and refrigerate for up to 4-5 days. The texture of the chickpeas and sweet potatoes holds up very well, and the lentils will continue to absorb some of the liquid, thickening the stew slightly.
For making it ahead, you can prepare the entire recipe and store it as described above. When reheating, simply warm individual portions in the microwave or gently on the stovetop over medium-low heat until heated through. If the stew has thickened too much for your liking, you can add a splash of vegetable broth or water to reach your desired consistency.
This stew also freezes wonderfully. Once cooled, transfer portions to freezer-safe containers or heavy-duty freezer bags. It can be frozen for up to 3 months. Thaw overnight in the refrigerator before reheating on the stovetop or in the microwave. Freezing does not significantly impact the texture of the chickpeas or sweet potatoes, making it a convenient option for future quick meals.
Questions People Always Ask Before Making This Recipe
Can I use dried chickpeas instead of canned? Yes, you can! If using dried chickpeas, you’ll need to cook them separately first, or adjust
FAQs
- Can I make these ahead? Yes—prep ahead, refrigerate, then serve when ready.
- How long do leftovers last? Store covered in the fridge for 3–4 days for best texture.
- Can I adjust sweetness? Yes—add more or less sweetener to taste.
- Can I change the fruit? Yes—swap strawberries for blueberries, raspberries, or sliced banana.
